Transition

Keeping what you've worked so hard to achieve

There's life after weight loss, and it starts with the Transition phase. Once you've reached your weight-loss goal, it's time to make the transition into lifelong healthier eating.

The idea behind the Transition phase is gradually increasing your caloric intake over time, while re-introducing a wider variety of foods.

How it works

Week 1
You'll re-introduce all vegetables, including things that were off limits during the weight-loss phase, like corn, peas, potatoes, and Brussels sprouts, in addition to those on the Green Options list. You'll add an extra serving of vegetables to your Medifast 5 & 1 Plan.

Week 2
Give a big welcome-back to fruit! You get to add two servings of whole fruit (such as an apple or orange, or half-cup of berries) to your meal plan, while cutting back to four Medifast Meals and one Lean & Green Meal.

Week 3
You'll get one serving of low-fat dairy in addition to the changes you've made so far.

Week 4 to Week 6
You'll cut back to three Medifast Meals, enjoy your added vegetables, whole fruit, and low-fat dairy, and add one measured serving of whole grain plus an additional 4 to 6 oz of lean protein.

Sample Transition Chart

Week Target # of Calories Medifast Meals Lean & Green Meal Additions
1 850 - 1,050 5 1 1 cup (2 servings) of your favorite vegetables (any kind)
2 900 - 1,150 4 1 In addition to your 1 cup of your favorite vegetables, add:
2 medium-sized pieces of fruit OR
1 cup of cubed fruit or berries (2 servings)*
3 1,000 - 1,300 4 1 In addition to 1 cup of your favorite vegetables and 2 medium-sized pieces of fruit OR 1 cup of cubed fruit or berries*, add:
1 cup of low-fat or fat-free dairy (1 serving)
4-6 1,100 - 1,550 3 1 In addition to 1 cup of your favorite vegetables and 2 medium-sized pieces of fruit OR 1 cup of cubed fruit or berries* and 1 cup of low-fat or fat-free dairy, add:
4 to 6 oz serving of lean meat (1 serving)**
AND 1 serving of whole grain***

* Fresh, or, if canned, unsweetened and packed in juice, not syrup.
** Baked, poached, or broiled, not fried.
*** Examples: 1 slice of whole-grain bread, ½ whole-grain English muffin, ¾ cup high-fiber cereal, ½ cup whole-wheat pasta, or ½ cup brown rice.

This sample reflects the 6-week Transition Plan. Your Maintenance calorie needs may be different than those at the end of Transition depending on your gender, age, height, weight, and activity level.

Once you have completed your Transition phase, you're ready to sustain your weight loss and improved health for good. The Medifast Maintenance Guide helps you create an individualized approach to staying at your new, healthier weight for the long term.


Transition & Maintenance Resources

Still have questions?

Image

Here's the help you need.

Read FAQs


Medifast Advantage

Image

With Medifast Advantage you're entitled to free shipping and free Medifast Meals, plus plenty of other perks!

Learn More